Low Histamine Chicken with Green Sauce (also Low Oxalate and Low Lectin)
Winner, winner, chicken with green sauce dinner! 😀 This low histamine recipe is a take on mojo verde.
Mojo verde is Spanish for green sauce. It originates in the Canary Islands.
This sauce recipe is made using fresh herbs like cilantro and parsley. And it tastes great with almost anything. Here, you’ll use it to top chicken breasts. (But there is a veggie option, too!)
Even better? This recipe is super easy to make. Your food processor does almost all the work.
It takes under 20 minutes!
Keep reading to get the recipe and to learn about:
- What is green sauce?
- Mast cell supporting benefits of the fresh herbs used in mojo verde
- My top tip for thawing chicken to keep histamine levels low
- Ways to vary the recipe, including a vegetarian option
This recipe is:
- Low histamine
- Low oxalate
- Low lectin
- Gluten free
- Dairy free
- Vegetarian option
First, here’s more on green sauce.
Green Sauce
Green sauces get their name from the fresh herbs which create a bright green color when blended up.
There isn’t only one green sauce. You’ll see many variations if you look it up.
For example, you may come across the Peruvian style green sauce called aji verde. As you might guess, it originates in Peru.
Its color comes primarily from fresh cilantro leaves.
Some of its green color can also come from peppers.
That’s because aji verde is usually made with jalapenos, serranos, or other chili peppers. Some recipes call for aji amarillo paste — a commercial product made of yellow hot peppers.
Peppers are high lectin, though. So, with Lectin Intolerance, you’ll want to avoid this Peruvian green sauce while you recover your health.
The Canarian green sauce, mojo verde, proved much more adaptable for the low histamine diet (and low oxalate and low lectin).
Mojo verde is the type of green sauce you’ll be making with this recipe.
Keep reading to find out more about low histamine mojo verde.
Low Histamine Mojo Verde
Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider who is supervising your case.
You may be able to add certain foods back into your diet as your health recovers. So, I want to mention the traditional ingredients used in mojo verde.
You may want to experiment with these ingredients later.
For now, you can stick with this low histamine, low oxalate, low lectin recipe if you are still in the early stages of your journey.
Here’s how I adapted mojo verde to make it low histamine.
Cumin
Cumin is a spice you’ll see in most mojo verde recipes.
Cumin is low histamine. But it falls under the high oxalate category. Some people have problems with oxalates.
Related Article: What Are Oxalates? The MCAS and Oxalate Intolerance Connection
To keep this recipe low oxalate, I’ve omitted the cumin
Oxalates aren’t a problem for everyone, though.
If they aren’t a problem for you, and your Mast Cell Activation Syndrome has gotten better, here’s what you can consider for this recipe.
If so, you could add 1/2 teaspoon ground cumin to this recipe for more depth of flavor.
However, you’ll be fine without it, too.
Vinegar
Vinegar is used in a lot of recipes as an acid component.
It adds tang to salad dressings and marinades. And it balances the heaviness of richer, fattier foods.
Sherry vinegar, white vinegar, red wine vinegar, and balsamic vinegar are a few popular varieties.
But vinegar is a fermented food. And fermented foods are higher histamine.
Citrus juices are one of the few alternatives to vinegar for adding zing to a recipe.
Here’s what to know about lemon juice or lime juice, though.
Lemon and lime are not high histamine. But they can be histamine liberators.
On the Low Histamine Foods List for MCAS and Histamine Intolerance, you’ll see lemon or lime under low histamine foods at up to ½ teaspoon, if tolerated.
This recipe calls for 2 teaspoons of lime juice. And it serves 4. That breaks down to ½ teaspoon per serving.
You could go down to 1 teaspoon if needed. Or you could omit the lime juice. You still get some of that citrus-y bite from olive oil and cilantro, in my opinion.
Listen to your own body and needs!
As far as adapting recipes, this one was pretty easy. But what drew me to mojo verde to begin with?
The main component of the mojo verde sauce is fresh herbs. I love using fresh herbs everywhere I can!
Up next, read about the top benefits of the two main herbs used in this recipe.
Health Benefits of Fresh Herbs
You probably already know that fresh herbs are full of nutrients that can help support your health.
The two main herbs in this green sauce recipe are cilantro and parsley.
Read on to learn more about their benefits.
Cilantro and Parsley
Cilantro and parsley are a great pairing.
Cilantro is fragrant and with citrus notes. And parsley is earthy and slightly peppery.
Both have a freshness to them that can brighten up a recipe.
And both can support your health!
If you don’t like cilantro, this recipe may not be for you. However, you might like this low histamine pesto recipe.
Here are the top beneficial properties cilantro and/or parsley have been shown to have:
- Antimicrobial — kills or hinders growth of microorganisms like bacteria or mold
- Antioxidant — helps prevent or reduce cell damage caused by oxidation
- Anti-inflammatory — reduces inflammation symptoms like redness, swelling, and pain
- Neuroprotective — supports the central nervous system
And cilantro and/or parsley have mast cell and histamine supportive nutrients like:
You can use this herbaceous green sauce recipe in a variety of ways.
Here are a few ways you can mix it up! You’ll also get my top tips on low histamine thawing coming up, too.
Chicken Recipe Variations
A lot of people like to make a recipe exactly as written the first time they try it. It’s a great starting point!
But so many recipes can be made in a variety of ways.
Here are some options you might want to try in the future for your chicken with green sauce.
This chicken recipe calls for boneless chicken breasts.
But you could easily use boneless skinless chicken thighs if you prefer dark meat. They cook quickly, too.
And if you do meal planning, you can cook a whole chicken and freeze your leftovers for different chicken dinners throughout the upcoming weeknights.
Have you tried the Instant Pot low histamine chicken recipe yet? It’s a great recipe for food preppers.
Freeze your leftover “roasted chicken” and use it later in the week with the mojo verde.
When it comes to low histamine thawing for frozen chicken, here are my top tips.
Low Histamine Thawing
Let’s start with one thawing option you DON’T want to do.
DO NOT thaw your chicken on the counter at room temperature. This raises histamine levels.
This is the one option you want to avoid!
Here are better options for low histamine thawing.
Water Bath
Start with a bowl of tepid water. Your bowl should be big enough that the chicken can be submerged. (You can weigh the chicken breasts down with another smaller bowl of water on top, too.)
Don’t use hot water. It will start to cook the meat.
Put your sealed chicken in the water bath for about 15-20 minutes total.
Refresh your water after about 10 minutes to help speed up your thawing process.
That being said, you can soak frozen chicken in cool water even from the start. Just count on additional thaw time.
Microwave
With the water bath thawing, you want to keep the plastic packaging on.
But with microwave thawing, you want to take the plastic packaging off.
Most microwaves have a preset thaw button. This is a good place to start.
Just keep an eye on the chicken. You want it to thaw. You don’t want it to cook through.
For time planning, online sources suggest you’ll need anywhere from 8 to 10 minutes per pound of chicken.
The microwave may not be an option for you if you are sensitive to EMFs. I don’t use my microwave much. When I do, I quickly run out of the room after starting it.
Cook from Frozen
This option doesn’t require thawing at all.
You can cook boneless skinless chicken breasts from frozen.
Cook your frozen chicken in a covered skillet for about 10 minutes. Then flip the chicken breasts, cover the pan, and continue to cook for 10 more minutes.
Chicken is done when the internal temperature reaches 165°F minimum.
You can use an instant read thermometer like this one.
Refrigerator Thawing
Chicken breasts can take about 24 hours to thaw in the fridge. Other cuts can take much longer.
Generally speaking, longer thaw times equal higher histamine levels.
Being in the fridge is still better than thawing on the counter! But if you are still super sensitive, stick with one of the quicker thaw methods mentioned above.
This method should only be used if you aren’t super sensitive.
You’ve just read a lot about the chicken component of this recipe.
But the sauce component of this recipe goes great with so much! You can serve it over pork or steak.
And you can even use the mojo verde to make a tasty vegetarian entree.
Here’s one way you can try.
Vegetarian Recipe Variations
There’s a popular Spanish dish called papas arrugadas. That roughly translates to wrinkled potatoes.
The potatoes wrinkle from the salt they’re cooked with.
They are then served topped with mojo verde.
Now, this vegetarian variation I have for you isn’t even close to a Spanish papas arrugadas. However, that was the basis for my inspiration.
The main reason I didn’t go forward with papas arrugadas is potatoes. Potatoes fall into the lectin category.
But rutabaga makes a great substitute for potatoes since both are root vegetables.
Rutabaga (also known in Europe as swede or neep) is low histamine, low oxalate, low lectin.
It’s even fine if you have FODMAP Intolerance or Salicylate Intolerance!
And if you are looking for a vegetarian entrée, though, you probably want more than just rutabaga and green sauce.
Here’s what you can do.
Roasted Rutabaga with Mixed Veggies
For a main dish, rutabaga with green sauce isn’t as nutrient diverse as you might want a meal to be.
But rutabaga can be one part of a medley of roasted veggies.
- Broccoli
- Cauliflower
- Turnips
- Carrots
- Rutabaga
- Onions
You can use any combo of your favorite low histamine vegetables such as:
Check out the low histamine foods list to see which of your favorite veggies to use!
This can be served alone or as a great side dish for any meal.
Here are the simple steps to make roasted veggies.
- Preheat your oven to 425° F
- Wash and prep your veggies
- Cut all veggies into evenly cubed chunks
- Lightly toss in olive oil to coat
- Lightly salt with Redmond Real Salt to taste (use code MASTCELL360 for 15% off)
- Place on a baking sheet lined with a Silpat mat or parchment paper
- Cook for 30-40 minutes or until vegetables are cooked through, soft inside and slightly crispy outside
- Top with the mojo verde sauce
Chicken with Green Sauce Recipe
This recipe goes well with these low histamine recipes:
- Roasted Cauliflower with Cherries and Pecans Recipe – Low Lectin, Low Oxalate to Medium Oxalate, with Low Salicylate option
- Herbed Olive Oil and Cassava Flatbread Recipe – Medium Oxalate, Low Lectin, Low FODMAP
- Low FODMAP Root Vegetable Mash – Low Oxalate, Low Lectin
- Asparagus with Garlic and Ginger Sauce – Low Oxalate, Low Lectin
Chicken with Green Sauce
Equipment
- Sharp Knife
Ingredients
- 4 Low Histamine Chicken Breasts
- 1 Tablespoon Kasandrino’s Olive Oil
Green Sauce
- 3 Fresh Garlic Cloves
- ½ teaspoon Redmond Real Salt
- 1 cup Fresh Organic Cilantro packed (about one bunch cilantro)
- 1 cup Fresh Organic Flat Leaf Parsley packed (about one bunch parsley)
- ½ cup Kasandrino’s Olive Oil
- 2 teaspoons Fresh Organic Lime Juice
Instructions
- Prepare the green sauce by adding garlic, sea salt, roughly chopped cilantro, roughly chopped parsley, olive oil, and lime juice to your food processor. Process until smooth. If the mixture is too thick, add 1 teaspoon of water at a time until you get your desired consistency. Set aside. TIP: You can use the stems of the cilantro and parsley for this dish.
- Add 1 Tablespoon Kasandrino's extra virgin olive oil to your skillet and then cook your chicken breasts over medium high heat until cooked through. About 8 minutes.Tip: If they won't all fit in your skillet at once, you can use more than one pan to save time.
- If desired, add a small amount of sauce before plating the chicken to let it soak up even more flavor.Place the chicken breasts on a plate and spoon green sauce over the top.
Nutrition
Drop us a comment below letting us know how you liked this Low Histamine Chicken with Green Sauce.
More Low Histamine Entrees
- Low FODMAP Tacos – Low Oxalate and Low Lectin, with Low Salicylate option
- Pork Roast Recipe – Low Oxalate and Low Lectin, with Low Salicylate and Low FODMAP Options
- Chicken Ginger Low Histamine Soup – Low FODMAP, Low Oxalate, and Low Lectin
- Low FODMAP Asian Chicken Lettuce Wraps – Low Oxalate and Low Lectin
- Moo Shu with Low Histamine Vegetables – Low Lectin, Medium Oxalate
- Baked Chicken with Low FODMAP Herbs – Low Oxalate, Low FODMAP, Low Lectin
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One of our favorites! We use coconut cream instead of olive oil (just do better with it). We make big batches and freeze it so we can pull it out for lunches. Use it to top proteins and also as a salad dressing (thinned).